Explosive Strength
Strength
Snatch From Blocks (4″ Blocks, build to a heavy single power snatch)
Use blocks or foam pads to raise the height of the bar
Strength
Muscle Snatch (5×5 from bottom position )
WOD
Mike Worth’s 42nd Birthday Complex!
200m Run
2 Complexes
400m Run
4 Complexes
600m Run
6 Complexes
800m Run
8 Complexes
1000m Run
10 Complexes
1200m Run
12 Complexes
**Weights (95,65) (Masters 40+ 75,55)
**Complex = Snatch + Hang Snatch + OHS
200m Run
2 Complexes
400m Run
4 Complexes
600m Run
6 Complexes
800m Run
8 Complexes
1000m Run
10 Complexes
1200m Run
12 Complexes
**Weights (95,65) (Masters 40+ 75,55)
**Complex = Snatch + Hang Snatch + OHS
Midline
Finisher/Recovery
1 mile sled walk
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Announcement
Saturday 9.18.15 – “The Other CrossFit Total”
20sec. Hollow Rocks
20sec. Superman Holds
20sec. Rest